2015-01-19

MONDAY WORKOUT

Come in and test your mental strength with our new squat progression for the next 5 weeks...

STRENGTH ENDURANCE:
1 set of 20 reps of Back Squat @ 55% of your best 1RM

Do the empty barbell for 10 reps, then 40% for 5 reps as a quick warm up first...

We will be working up on this single set by roughly 3-5% every week for the next several weeks so keep track of your numbers...

One more kink... There will be a 75 second time cap for this set so move fast!

WORKOUT:
5 Wall Walks (Pick a consistent distance to hit every time)
200m Row (Damper on 10... Just for fun)
* 5 Rounds *

(8 minute cutoff... Scale reps to 3 or 4 and/or distance to 150m, if needed)

Make sure you return all the way to the floor on all the Wall Walks, including the final one...

POST YOUR 20 REP WEIGHT AND YOUR TOTAL TIME TO COMMENTS

10 comments:

CrossFit Hydro said...

Shitty day... Just not motivated and distracted... Did the best I could with it...

Clean and Split Jerk tech... All over the place...
Just worked up to 215 and did some practice for 4-5 rounds

Front squat - 3 x4 @ 90%
- Not even close... Got the reps in but they were doubles and singles with 15 to 20 secs between each...

Class workout...
5 wall walks
200m Row
* 7:22

Might workout again tonight to release some frustration :)

JVB

Anonymous said...

Back squat 115#
Wod
4 rounds rx
dave

Sharon said...

:55 @ 85#
3 RDS + 3 ww 115 m

Jordan said...

185# :44

7:18 rx

Darren said...

160# squats
3 rds + wall walks
(5 first rnd, then scaled to 4)

Carla "Vanilla" Vice said...

85# back squat @:52 seconds
3 rds plus 3 wall walks and 32 meters on row.
i scaled to 3 wall walks and feeling it tonight!! ughhhh but did 200 meter each round on the rower.

John Dunn said...

195# :54 Back Squats
3 rds + 3 ww (scaled to 4 ww per rd)

Rachel said...

1:00 BS 85# (lighter due to back)
4 rds + some row (25# DB press instead of wall walks)

Emilie Goldsberry said...

115#, finished with 2 seconds to spare
Got ~80 meters in the final round, 3 wall walks each time

Lisa Dempsey said...

Did the squats at open gym: 90# in :64.